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GRIP Training - Mesocycle 30 Week 4

Monday night...

Gripper Training:
WMT x 5 x 2 <<-- Warm-up
HG 150 x 2 x 2 <<-- Warm-up
CoC #1 x 2 x 3 <<-- Work Sets
HG 150 x 6 <<-- Back-off set
6 attempts with the CoC #1....

Goerner Brick Lift:
2 Bricks x 30 seconds x 2 sets

Hand Extensions:
2 bands x 25 x 3

Meh.....

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WEIGHTED PULL-UP & POSTERIOR CHAIN Training - Mesocycle 30 Week 4

Last week was very very busy. This is Tuesday's training. I didn't get to train on Wednesday so I have only 3 workouts for the past week.

Weighted Pull-ups:
+45 x 8
+45 x 8
+45 x 8
+70 x 4
DP - W + R
OMG

Romanian Deadlifts:
315 x 8
315 x 8
315 x 8
315 x 6
DP - W + R

Supine GHRs:
BW x 12 x 3

Pull-ups:
BW x 10

Video:

DEADLIFT Training - Mesocycle 31 Week 1

From last night...

Deadlift Warm-ups:
Hip/Ankle Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
415 x 2

Deadlift Work Sets:
465 x 3
475 x 3
470 x 3
470 x 3
Crazy

Front Planks:
BW x 60s x 3

Video:

OVERHEAD SQUATS & WEIGHTED PULL-UPS - Mesocycle 31 Week 1

Tonight...

Overhead Squats:
135 x 5
155 x 3
165 x 2
185 x 2
Very happy with these...I'm weighing in at 187 lbs or so (85 kgs) so I'm very pleased with this!!!


Weighted Pull-ups:
+45 x 4
+70 x 3
+70 x 3
Awesome

Dips:
10 + 10 + 10 + 10 = 40 reps

Supine GHRs:
BW x 15 x 3

Barbell Static Holds (Grip Training):
315 x 6s
365 x 6s
365 x 6s
365 x 6s

Video:

WEIGHTED PULL-UPS & ROMANIAN DEADLIFTS - Mesocycle 31 Week 1

Last night...

Weighted Pull-ups:
+35 x 4
+55 x 4
+70 x 3
+90 x 2
+100 x 1
+45 x 10
Damn!!!!!!! This one was for Joe

Romanian Deadlifts:
315 x 8
335 x 8
315 x 8
335 x 6
365 x 3
Killer

Video:

WEIGHTED PULL-UPS, ROWS & SUITCASE DEADLIFTS - Mesocycle 31 Week 1

Wednesday last week...I know, very late update...

Weighted Pull-ups:
+25 x 13
+25 x 13
+25 x 11
+25 x 13
Total = 50 Reps
OMG

Deloaded Barbell Rows:
165 x 5
185 x 4
185 x 5
NB + NBV

Suitcase Deadlifts:
165 x 2

Video:

DEADLIFTS & ROPE PULL-UPS - Mesocycle 31 Week 2

Last night...

Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets::
475 x 2
495 x 2
475 x 2
475 x 2
475 x 2
Average Weight = 479
Average Intensity = ~96%
Goal was to do 5 heavy doubles. Got the job done. So incase this has seemed chaotic, there's a 4 week Double/Triple alternation which I am doing. Last week was the first in which the goal was to hit 4 triples. I hit 465, 475, 470 and 470 making the average weight 470 (94%). The goal for this week was to hit 5 doubles. I got an average weight of 479 (96%). Next week I'll be going for 4 triples again but to beat the average weight and then week after that (Week 4) I'm gonna hit 5 doubles to beat this week's average weight. In any case, my working weight range has moved from the 425-465 range to 465-495. This is good.

Rope Pull-ups:
BW x 14
BW x 16
Total = 30 reps

Video:

Circuit Training - Mesocycle 31 Week 2

I've had a LONG week and I haven't found the time to update this log. In addition to this, I had to skip my Tuesday workout and therefore my Wednesday workout was messed up....Anyway, this workout is from last Sunday..

Round 1 and 2:
Pistol Squats = +70 x 5
Weighted Pull-ups = +45 x 8
Weighted Dips = +45 x 8
Dumbbell Swings = 60 x 12
Pull-ups = BW x 8
Unilateral Overhead Press = 60 x 5

Video Part 1:

Video Part 2:

CONDITIONING Training - Mesocycle 31 Week 2

This happened on Wednesday. I had no time to train and I decided to do something stupid. Awesome. Not.

23 Minute Timed Superset:
Front Squats @ 225 lbs = 5 + 5 + 4 + 3 + 4 + 2 + 3 + 2 + 2 = 30 reps
Pull-ups @ 185 lbs BW = 11 + 10 + 10 + 8 + 8 + 7 + 5 + 3 + 8 = 70 reps

Got DESTROYED

Video Part 1:

Video Part 2:

Video Part 3:

DEADLIFT Training - Mesocycle 31 Week 3

Last night....I was sore as hell from my Conditioning Drill on Wednesday but I think the workout went relatively okay.

Deadlift Warm-ups:
Hip Mobility Drills
135 x 4
245 x 4
295 x 5
345 x 3
385 x 3
425 x 2

Deadlift Work Sets::
475 x 3
475 x 3
475 x 2
475 x 2
485 x 1
Next week I will begin a run at SDT on this. The NB is going to be 475 x 3 x 2.

Video:
I have a video of me, Gopi and Kanishk...Dev and Lorelli will upload theirs separately but this one has the three of doing our pulls. Gopi started a NBV with 185 x 4 x 2. Kanishk did SDT Progression to hit 295 x 8 x 2. Devraj blasted through his old max by hitting 375 x 2 and Lorelli hit 205 x 3 x 2. Anyway, here's my video: